An introduction to yoga nidra

A traditional sequence begins in a well-supported resting position. Awareness moves from outer sounds toward the body, through a systematic rotation of attention, into breath counting, paired sensations or visualisation, and then gradually outward again.

Longer forms can last close to an hour. Shorter versions can borrow these elements while being clear that they are introductions rather than full traditional practice.

Sankalpa is an intention or inner resolution, phrased positively and personally. It is repeated mentally with attention, often near the beginning and end of practice. Rather than changing it each time, tradition suggests staying with one that feels meaningful.

An intention is not a demand for an outcome. It can be a simple orientation such as “I meet myself with kindness” or “I act with integrity”.

The ending should not be rushed. Awareness returns to breath, senses, room and surrounding sounds. Small movement and time to reorient help mark the transition.

If imagery or inward focus becomes uncomfortable, open the eyes, name objects in the room or end the practice. Falling asleep is not failure; it may simply mean rest was needed.